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Friday 12.22.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

8 Minutes to Build to a Heavy 3-Rep Hang Power Snatch
“The Rapture”
3 X 3 Min AMRAPs
2-4- 6-8… Power Snatch @ 80% of 3-Rep
8 Bar-Facing Burpees
*Rest 3 Minutes Between AMRAPs


WOD Tips:
-Today’s workout is all about the power snatch. The strength work will be short, but should be enough time to work up to a moderate to heavy weight that you can
hit consistently for a set of 3 on the hang power snatch. We will take 80% of this number to use for today’s WOD.
-During the WOD, each interval will be short and fast, so we want you to hit this at a hard effort. For most athletes, this will mean, breaking up the power snatches,
but moving quickly and efficiently through the burpees. Each AMRAP will start back from the beginning with the 2 power snatches. See if you can match or slightly
beat your total reps each AMRAP.

————————————————–

BeachFit WOD:

“Death Valley”

For time (Compare to 10.20.17)

21.15.9.15.21

Cal ROW

Ring push ups 

Bicycle crunches / side 

Double Unders (Singles X 3)

Time cap: 18 min

Thursday 12.21.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

8 Min EMOM
Min 1) 1 Set of Wall-Facing HS Hold RTG(Freestanding/Shoulder Taps)
Min 2) 16 Polliquin Step ups (8/Leg)


“Pistol Whip”

15 Min AMRAP:
50’ Handstand Walk S(HS Walk around Box)
100m D-Ball Carry S(80/60) RX(100+/80+)
30 Alternating Pistols S(100’ Walking lunges)


WOD Tips:
-We’ve enjoyed mixing in some higher level skill work on Thursday’s and that theme will continue with the handstand walks and pistols in today’s strength/skill work
and workout. For the strength/skill work, the goal is quality movement. The HS work should help with getting us warmed up and feeling more comfortable to
potentially take on handstand walks in the workout. The polliquin step up, is a great way to activate the muscles around the knee and to get us ready for pistols.
-During the WOD, pick a distance for the handstand walk that you believe you can do in 1-2 sets for the first round or two. If not, cut down the distance to the point
where you think this is possible. For the d-ball carry, this should be pretty heavy and challenging. It should be very tough to do unbroken, and will likely take 2 sets
for most athletes each round. If you don’t feel you are ready to take on pistols or a scaled variation of them, go for lunges today, especially if you have any ankle,
knee, or hip issues.

————————————————–

BeachFit WOD:

“Hakuna Tabata 3.0”

2 sets of:

4 X :20 on / :10 off at each station

  1. Step ups 
  2. Jumping jacks 
  3. Plank K2E
  4. Ball slams 
  5. Flutter kicks 
  6. RKBS

Wednesday 12.20.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

1 Max Unbroken Set of Chest to Bar Pull Ups S(Pull ups), Then
Every 90 Seconds for 4 Rounds (12 Mins):
Set 1) 40-50% of Chest to Bar/Pull Ups from Above
Set 2) 1 Squat Clean + 2 Front Squats (Starting at 65% of Clean)


“Shrug-A- Lug”
3 Rounds For Time: (11 Min Cap)
8 Hang Squat Cleans S(95/65) RX(115/95) RTG(135/95)
14 Box Jumps (Step Down) S(20/16) RX/RTG(24/20)
18/14 Cal Row


WOD Tips:
-Today’s strength work will be the main focus for today’s class, with “Shrug-a- lug” serving as a short and intense finisher to the day. We did a similar pull up structure
for the strength work last week, but this week we are adding a max unbroken set at the beginning of the strength work. This will allow us to add total volume to what
we did last week, and will also give us a more individualized number of reps to hit for the strength work. We will be pairing the pull ups with heavy front squats from
the ground. This should start as a moderate weight, and the goal is to add 5% or more to each set.
-“Shrug- a-lug” will be a quick and intense sprint to end the day. The goal here is to go unbroken on the hang squat cleans, and to go hard each time on the row. The
box jumps will serve as a little bit of “recovery” between the other 2 movements, which is why we are requiring everyone to step down today. The hang squat cleans
should get really tough in the second and third rounds, but do your best to keep this unbroken the entire way.

————————————————–

BeachFit WOD:

“Twerking Hard or Hardly Twerking?”

AMRAP 18

8 BF Curtis P’s 

10 Australian Ring Rows 

12 Ab In & Outs 

**Every 2:00 complete: 4 Burpees (Starting @ 0:00)**

Tuesday 12.19.17 Workout of the Day

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CrossFit WOD:

“Ski-Doo”
5 Rounds For Reps:
1 Min Ski Erg for Max Cals
1 Min Double Unders
1 Min Sled Push (Empty)
1 Min Shuttle Sprints (25’ down and back)
*Rest 1 Minute After Each Round


Core WOD


WOD Tips:
-Coming off of lots of barbell and other weighted movements in yesterday’s “12 Days of Christmas” workout, today will be an aerobic focused day with mostly just
your bodyweight. This workout consists of 20 minutes of working time, with only 4 minutes total of rest built in, so this is definitely one that you need to pace from
the beginning. You will be working for a minute at each station, and your rest will consist of your transition time between each movements, even though there is no
actual transition time built in. For each individual movement, the goal is to keep the same steady pace for the entire minute, and to keep your intensity consistent
from round-to- round. Today is also a great day to try double unders, since there is no set amount that you have to hit.

————————————————–

BeachFit WOD:

“Obliques on Fleek”

4 sets of:

AMRAP 6

8 Side Plank taps / side 

10 Jump squats 

12 Alt. Side MB tosses 

20 sec. of Hanging Knee tuck hold

100 meter SA Farmer’s Carry (50/side)

-Rest :45 between sets-

Holiday Class Schedule

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Sunday 12/24 – Christmas Eve – regular Sunday schedule
Monday 12/25 – Christmas Day – open gym 7-9 AM
Tuesday 12/26 – Day after Christmas – 7, 8, 9, 10 AM CrossFit
 8:15 and 9 AM BeachFit
Sunday 12/31 – New Years Eve – regular Sunday schedule
Monday  1/1/18- New Years Day – 7, 8, 9, 10 AM CrossFit
 8:15 and 9 AM BeachFit

Monday 12.18.17 Workout of the Day

By: 0

BeachFit WOD

“BeachFit 12 Days of Christmas”

12 Rounds For Time:

100 M Run

2 “12 Volts”

3 Burpees

4 Goblet squats

5 Broad jumps

6 Ring Rows

7 Sit ups

8 RKBS

9 DB push press

10 Walking lunges

11 ROW calories

12 120’ Sled push

———————————————————————–

CrossFit WOD

“12 Days of Christmas”

12 Rounds For Time:

1 Burpee

2 Pull Ups

3 Power Snatch S(95/65) RX(115/80) RTG(135/95)

4 Air Squats

5 Toes to Bar S(Knees to Chest)

6 Box Jump Overs S(20/16) RX(24/20)

7 Push Press

8 Butterfly Sit Ups

9 KB Swings S(44/35) RX(53/44) RTG(70/53)

10 Hand Release Push Ups S(No HR)

11 Slams S(30/20) RX(40/30) RTG(50/40)

12 Thrusters

WOD Tips:

-This is a long workout.  The times typically range from 25-35 minutes.  Try to pick an appropriate scale that will allow you to finish in under 35 minutes and pace this workout from the beginning so you don’t hit a wall too early.  You will be doing the most reps of the exercises in the middle such as toes to bar, box jump overs, push press, and butterfly sit ups, so factor that in to the weights and scales that you choose.  You should be using the same weight for the 3 barbell movements (power snatch, push press, and thrusters) so use the push press as the determining factor since that one will require the most reps.  Ideally, the push press would be performed unbroken each round.

-This workout goes just like the 12 days of Christmas song.  Round 1 will be 1 burpee.  Round 2 will be 2 pull ups and 1 burpee.  Round 3 will be 3 power snatch, 2 pull ups, and 1 burpee.  This will continue until the final round which starts with the 12 thrusters and ends with the 1 burpee.

CrossFit Week of Workouts 12.18.17

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“We spend far too much time complaining about the way things are, and forget that we have the power to change anything and everything.” – Bozoma Saint John

 

Monday 12.18.17

“12 Days of Christmas”

12 Rounds For Time:

1 Burpee

2 Pull Ups

3 Power Snatch S(95/65) RX(115/80) RTG(135/95)

4 Air Squats

5 Toes to Bar S(Knees to Chest)

6 Box Jump Overs S(20/16) RX(24/20)

7 Push Press

8 Butterfly Sit Ups

9 KB Swings S(44/35) RX(53/44) RTG(70/53)

10 Hand Release Push Ups S(No HR)

11 Slams S(30/20) RX(40/30) RTG(50/40)

12 Thrusters

WOD Tips:

-This is a long workout.  The times typically range from 25-35 minutes.  Try to pick an appropriate scale that will allow you to finish in under 35 minutes and pace this workout from the beginning so you don’t hit a wall too early.  You will be doing the most reps of the exercises in the middle such as toes to bar, box jump overs, push press, and butterfly sit ups, so factor that in to the weights and scales that you choose.  You should be using the same weight for the 3 barbell movements (power snatch, push press, and thrusters) so use the push press as the determining factor since that one will require the most reps.  Ideally, the push press would be performed unbroken each round.

-This workout goes just like the 12 days of Christmas song.  Round 1 will be 1 burpee.  Round 2 will be 2 pull ups and 1 burpee.  Round 3 will be 3 power snatch, 2 pull ups, and 1 burpee.  This will continue until the final round which starts with the 12 thrusters and ends with the 1 burpee.

 

Tuesday 12.19.17

“Ski-Doo”

5 Rounds For Reps:

1 Min Ski Erg for Max Cals

1 Min Double Unders

1 Min Sled Push (Empty)

1 Min Shuttle Sprints (25’ down and back)

*Rest 1 Minute After Each Round

Core WOD

WOD Tips:

-Coming off of lots of barbell and other weighted movements in yesterday’s “12 Days of Christmas” workout, today will be an aerobic focused day with mostly just your bodyweight.  This workout consists of 20 minutes of working time, with only 4 minutes total of rest built in, so this is definitely one that you need to pace from the beginning.  You will be working for a minute at each station, and your rest will consist of your transition time between each movements, even though there is no actual transition time built in.  For each individual movement, the goal is to keep the same steady pace for the entire minute, and to keep your intensity consistent from round-to-round.   Today is also a great day to try double unders, since there is no set amount that you have to hit.

Wednesday 12.20.17

Strength/Skill Work:  1 Max Unbroken Set of Chest to Bar Pull Ups S(Pull ups), Then

Every 90 Seconds for 4 Rounds (12 Mins):

Set 1) 40-50% of Chest to Bar/Pull Ups from Above

Set 2) 1 Squat Clean + 2 Front Squats (Starting at 65% of Clean)

“Shrug-A-Lug”

3 Rounds For Time:  (11 Min Cap)

8 Hang Squat Cleans S(95/65) RX(115/80) RTG(135/95)

14 Box Jumps (Step Down) S(20/16) RX/RTG(24/20)

18/14 Cal Row

WOD Tips:

-Today’s strength work will be the main focus for today’s class, with “Shrug-a-lug” serving as a short and intense finisher to the day.  We did a similar pull up structure for the strength work last week, but this week we are adding a max unbroken set at the beginning of the strength work.  This will allow us to add total volume to what we did last week, and will also give us a more individualized number of reps to hit for the strength work.  We will be pairing the pull ups with heavy front squats from the ground.  This should start as a moderate weight, and the goal is to add 5% or more to each set.

-“Shrug-a-lug” will be a quick and intense sprint to end the day.  The goal here is to go unbroken on the hang squat cleans, and to go hard each time on the row.  The box jumps will serve as a little bit of “recovery” between the other 2 movements, which is why we are requiring everyone to step down today.  The hang squat cleans should get really tough in the second and third rounds, but do your best to keep this unbroken the entire way.

Thursday 12.21.17

Strength/Skill Work:   8 Min EMOM

Min 1) 1 Set of Wall-Facing HS Hold RTG(Freestanding/Shoulder Taps)

Min 2) 16 Polliquin Step ups (8/Leg)

“Pistol Whip”

15 Min AMRAP:

50’ Handstand Walk S(HS Walk around Box)

100m D-Ball Carry S(80/60) RX(100+/80+)

30 Alternating Pistols S(100’ Walking lunges)

WOD Tips:

-We’ve enjoyed mixing in some higher level skill work on Thursday’s and that theme will continue with the handstand walks and pistols in today’s strength/skill work and workout.  For the strength/skill work, the goal is quality movement.  The HS work should help with getting us warmed up and feeling more comfortable to potentially take on handstand walks in the workout.  The polliquin step up, is a great way to activate the muscles around the knee and to get us ready for pistols.

-During the WOD, pick a distance for the handstand walk that you believe you can do in 1-2 sets for the first round or two.  If not, cut down the distance to the point where you think this is possible.  For the d-ball carry, this should be pretty heavy and challenging.  It should be very tough to do unbroken, and will likely take 2 sets for most athletes each round.  If you don’t feel you are ready to take on pistols or a scaled variation of them, go for lunges today, especially if you have any ankle, knee, or hip issues.

 

Friday 12.22.17

Strength/Skill Work:  8 Minutes to Build to a Heavy 3-Rep Hang Power Snatch

“The Rapture”

3 X 3 Min AMRAPs

2-4-6-8… Power Snatch @ 80% of 3-Rep

8 Bar-Facing Burpees

*Rest 3 Minutes Between AMRAPs

WOD Tips:

-Today’s workout is all about the power snatch.  The strength work will be short, but should be enough time to work up to a moderate to heavy weight that you can hit consistently for a set of 3 on the hang power snatch.  We will take 80% of this number to use for today’s WOD.

-During the WOD, each interval will be short and fast, so we want you to hit this at a hard effort.  For most athletes, this will mean, breaking up the power snatches, but moving quickly and efficiently through the burpees.  Each AMRAP will start back from the beginning with the 2 power snatches.  See if you can match or slightly beat your total reps each AMRAP.

 

Saturday 12.23.17

Strength/Skill Work:  3 Rounds of: (10 Min Cap)

16 Single Leg Curls with Sliders (8/Leg)

10 Goblet Squats w/ 1-2 Sec Pause at the Bottom (Build in weight)

 

“ArmStrong”

7 Min AMRAP: (In teams of 2 – Rest 3 Minutes Between AMRAPs)

100/75 Cal Bike S(80/60)

Max Deadlifts in Remaining Time S(155/105) RX(175/125) RTG(195/135)

7 Min AMRAP:

1200m Run S(800)

Max Wall Balls in Remaining Time S(14/10) RX(20/14) RTG(30/20)

WOD Tips:

-Since we missed some of our normal strength work earlier in the week, we are adding some in today to kick off our Saturday.  You will have 10 minutes to complete 3 sets each of the leg curls and goblet squats.  We want you to go right from one movement to the next with about 15-20 seconds of rest, and then take about 2 minutes rest between rounds.  If the single leg curls are too difficult, you can stick with the double leg version.  For the goblet squats, challenge yourself today.  This is not a movement we typically do in a strength format, so go heavier than you normally would in a WOD setting.  The positioning of the kettlebell definitely provides an increased challenge on the core that we don’t quite get to the same degree with a barbell.

-“Armstrong” is a partner workout where both athletes will be sharing the work as needed.  The buy-in should take a significant portion of the time today, about 5 of the 7 minutes.  In order to do the RX on the bike, you and your partner should be able to average about 20/15 cals per minute.  For the runs, at least one of the athletes will need to be able to run about a 7 minute mile pace, in order to do the full 1200.

-For the deadlifts, choose a weight that you can do 20+ reps in a row of when fresh.  During the workout, sets of 5-10 reps should be sufficient.  For the wall balls, go heavier today if possible.  You will only have a couple minutes of work, and part of that time will be spent resting while your partner is going.  Choose a weight that is tough, but that you can do a few sets of 10 unbroken with.

BeachFit Week of WODs 12.18.17

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Monday 12.18.17

“BeachFit 12 Days of Christmas”

1. Run 100 meters

2. “12 Volts”

3. Burpees

4. Goblet squats

5. Broad jumps

6. Ring Rows

7. Sit ups

8. RKBS

9. DB push press

10. Walking lunges

11. ROW calories

12. 120’ Sled push 

————————————————–

Tuesday 12.19.17

“Obliques on Fleek”

4 sets of:

AMRAP 6

8 Side Plank taps / side 

10 Jump squats 

12 Alt. Side MB tosses 

20 sec. of Hanging Knee tuck hold

100 meter SA Farmer’s Carry (50/side)

-Rest :45 between sets-

————————————————–

Wednesday 12.20.17

“Twerking Hard or Hardly Twerking?”

 AMRAP 18

8 BF Curtis P’s 

10 Australian Ring Rows 

12 Ab In & Outs 

**Every 2:00 complete: 4 Burpees (Starting @ 0:00)**

————————————————–

Thursday 12.21.17

“Hakuna Tabata 3.0”

2 sets of:

4 X :20 on / :10 off at each station

  1. Step ups 
  2. Jumping jacks 
  3. Plank K2E
  4. Ball slams 
  5. Flutter kicks 
  6. RKBS

————————————————–

Friday 12.22.17

“Death Valley”

For time (Compare to 10.20.17)

21.15.9.15.21

Cal ROW

Ring push ups 

Bicycle crunches / side 

Double Unders (Singles X 3)

Time cap: 18 min

————————————————–

Saturday 12.23.17

“Fred and Barney”

Partner AMRAP 20 – “Pet Rock style”

50 Wall balls 

40 Ball slams 

40 Box jumps 

30 Ring Rows (20X0)

30/25 BIKE cals 

While one partner is working, the other partner MUST hold their MB(“pet rock”) above the waste. The penalty for dropping the ball below the bellybutton at anytime is 15 Burpees each, with exception of the wall ball portion of the workout.

Saturday 12.16.17 Workout of the Day

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CrossFit WOD:

“Hanging with a Friend”
3 Rounds For Time: (25 Min Cap)
30 Hang Power Cleans S(75/55) RX(95/65) RTG(115/75)
50/40 Cal Bike S(40/30)
70 Alternating Air Squats


Core WOD


WOD Tips:
-Today’s partner workout is a longer one to finish up the week. The power cleans and bike cals can be broken up however you want, but the air squats must be
performed alternating with your partner. For the hang power cleans, choose a weight that you could do 15+ unbroken reps of when fresh. For the bike, aim for small
sets of 20-30 seconds at a time to keep the intensity high and the calories turning over at a fast rate. The bike will be the sticking point for most people in this
workout, so be mentally ready to push through those 2 nd and 3 rd rounds.

——————————————————-

BeachFit WOD:

“Batman and Robin”

For Time – In teams of 2

1000 meter ROW

800 meter Run (together)

200 meter Sled push 

100 Sit ups (Partner must be in plank while other partner is working)

80/60 cal BIKE (Adv: 100/80)

Time cap: 24 min 

Teams of 2. This workout can be done in any order, but once you start a movement you must finish it. One partner working at a time, except for the RUN(must be done together) Teams can partition reps as needed.

Friday 12.15.17 Workout of the Day

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CrossFit WOD:

“Don’t Quit”
10 Min EMOM:
Min 1) 7 Thrusters S(95/65) RX(115/80) RTG(135/95)
Min 2) 40 Secs of Bar-Facing Burpees

-rest 5 minutes-

10 Min EMOM:
Min 1) 15/12 Cal Row S(12/9 Cals) RTG(18/14)
Min 2) 40 Secs of Double Unders


WOD Tips:
-Today’s workout will be a longer conditioning workout, but in an EMOM format. While we typically use EMOM’s in more of a strength setting, they can be even
more beneficial in a conditioning setting, because they serve as forced pacing. By forcing us to “pace” and rest more early on when we are fresh, we are able to
sustain a moderate to high intensity for a long time, rather than going out too hard and hitting a wall. The thrusters and row will stay the same during this workout,
and the burpees and double unders is your opportunity to push or back off the intensity. For the thrusters, choose a heavy weight that you can do unbroken for all 5
rounds of 7. This should be heavier than the typical weight you would use in most thruster-based workouts. For the bar-facing burpees, aim to move efficiently and
utilize the full 40 seconds. You don’t have to move fast, but keep your rest to a minimum.
-For the 2 nd EMOM, the row should take about 35-45 seconds of every round and no more than 50 seconds each time. This will be a hard effort, but not an all out
sprint. You want to leave yourself enough time to transition to the jump rope at the top of the minute. Most of our athletes should be going for double unders
today, since there is no set number that needs to be hit. If you still need work on your singles, then you can do those instead if needed.

——————————————————-

BeachFit WOD:

“Go For Broke”

Max reps at each movement:

4 total rounds:

1:00,:45,:30,:15 Jumping jacks 

1:00,:45,:30,:15 “12 Volts”

1:00,:45,:30,:15 DB Strict press 

1:00,:45,:30,:15 KB Deadlift 

1:00,:45,:30,:15 Plank 

—:15 Rest between movements—